Rites of Passage: Day 2
I’m still feeling a little under the weather, but the volume in these first few workouts is easy enough to handle. Today was “Medium” day and looked like this
- 12 Minute Beginner Eischens Yoga routine
- SMR w/foam roller & lacrosse ball
- Kettlebell Warm Up:
10 goblet squats
1 kalos sthenos get up each side
a1) kettlebell clean and press ladders: 3×1,2
a2) pull up ladders: 3×1,2
c) swings: 7 minutes (15 reps on the minute = 105 total repetitions)
I know that it’s only day 2, but I’m wondering why I wrote off this program for so long. Seriously, it looks pretty easy on paper, but even after my itty bitty total of 9 clean and presses and pull ups today I’m seeing how the volume in the coming weeks is going to be pretty impressive.
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Felt much better on day two..beginning to question the routine in the workout book however. Each day (light, heavy, and medium) for the C&P they are the same amount of ladders (e.g. 3 ladders of 3 reps). Next week I add a ladder. The only difference is the amount of pulls. So starting next week, I’m going with changing the volume to what you have going on. Makes much more sense that way.
Did swings for 6 minutes with a 32kg, 15 swings on the minute. 32kg is such a beast. By the end I’d say I was closer to 85-90% max effort.
Yeah, I like how Pavel lays out the l/m/h days…makes the sessions easier to recover from and gives a little bit of a mental break on the light and medium days. Try and it and see, I guess.
And 90 swings in 6 minutes with the 32 is no joke!
Yeah that’s what I’ll do…by the end of the swings the grip was getting toasty!
Any special ninja tricks for pullups?
Well, for pull ups I’ve been using my homemade thick grip pvc rings, which I think makes them a little more difficult, but also easier on the elbows…I think the neutral grip is healthier for the long term (just some food for thought).
I honestly haven’t touched a straight bar in months, but one thing I’ve been doing is focusing on using tension throughout the entire range of motion – including the very bottom position where I keep my shoulders in a “packed” position. I also keep my chin tucked, as described here by Mike T. Nelson http://extremehumanperformance.com/blog/the-perfect-pull-up-and-chin-up-an-awesome-bodyweight-exercise/.
I think the key is to remember what we really want from a pull up – improved raw upper body pulling strength. Greasing the groove with perfect form is probably the best way to get that.
as usual you’re the best brother…I’ll keep these in mind for tonight.